Italian Chicken with Tomato and Bean Stew

On Tuesday, February 12th, 2013
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  • Cooking time: Less than 30 minutes
  • Cuisine: Italian
  • Healthy options: Egg free-Low carb–Low -cholesterol-Low fat-Low GI-Nut free-Healthy
  • Serves: 4
  • Type: Kids-Easy-Family

Ingredients

  • 2 tablespoons oil
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 2 tomatoes, diced
  • ¼ cup tarragon leaves
  • 400g can cannellini beans, drained, rinsed
  • 500g chicken tenderloins
  • steamed baby potatoes, to serve

kJ 1220, fat 12g, sat fat 2g.

Preparation method

1. Heat half of oil in a saucepan on medium. Cook onion for 5 minutes, until soft. Add garlic, tomato, tarragon and ½ cup of water. Simmer for 5 minutes, until tomato softens. Stir through cannellini beans and simmer for another minute, until heated through. Season to taste.

2. Meanwhile, heat remaining oil in a non-stick frying pan on medium. Cook chicken for 3 minutes each side, until browned and cooked through.

3. Spoon tomato and bean mixture onto serving plates and top with chicken. Serve with steamed baby potatoes.

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